With so many options on store shelves, choosing a protein powder can be overwhelming. Ingredients, flavors, and protein source can all affect how you choose your protein powder.
When shopping for the perfect protein powder, start with a few basic questions.
- What flavor do you like? The most effective protein powder is the one you like to use. Find a flavor you like and don’t make drinking a protein shake every day a chore.
- Are there any dietary restrictions? Check the ingredients of your protein powder to make sure it fits your dietary choices. The label must indicate whether the product meets special requirements, such as non-GMO, vegan, or kosher.
- Should you watch your sugar intake? If you’re watching closely the amount of sugar you consume each day, find a protein powder formulation with added sugar that’s right for you.
- Will you provide an appropriate amount of protein? Take a look at the serving size information to determine if the powder provides the protein that meets your nutritional goals.
- Has it been tested for safety? Protein powder is considered a supplement, not a food. Not regulated by the FDA..
Joanna Gregg, RD, a registered dietitian, says: “It is best to choose a protein powder that has been third-party tested. Third-party testing helps ensure the purity and safety of our products and ensures that the ingredients listed on the label are actually present in the product in the correct amounts.”
5 Types of Protein Powders You Need to Know
maximum Protein powder is made By extracting proteins from different food sources.
The extracted proteins can be ground into a fine dust and combined with artificial flavors or sweeteners. The end result can be added to protein shakes, smoothies, cereal, milk, or water.
Nutrition labels list the amount of protein per scoop and additional ingredients.
1. Whey Protein Powder
How whey protein is made: Whey is the remaining liquid After making the cheese, Gregg explains, “the liquid from the whey goes through a refining process to reduce the lactose and fat content and then is refined into a powder that is pure protein.”
Benefits of Whey Protein: “Whey protein is sometimes It is considered one of the best protein supplements. “Because it is a complete protein and contains all the essential amino acids, including branched-chain amino acids (BCAAs),” says Gregg. “BCAAs are necessary for muscle synthesis and recovery.”
Who is whey protein suitable for? Whey is technically a dairy product and is suitable for most people, but not if you are vegan or have a medical reason to avoid dairy.
When to drink whey protein: Whey is Easily digested Because it is in the form of protein, it is great for a post-workout protein shake.
Best Whey Protein Powder Recommendations:
Gregg’s #1 Pick: Ascent Native Whey (Chocolate)
Runner-up:
2. Casein Protein Powder
How casein protein is made: Casein is an ingredient found in milk. I am in charge of oil painting. It can be extracted from milk and used in food.
Benefits of Casein Protein: Casein-based powders are satiating, so they’re a good choice if you’re looking for a source of protein to help you stay full and avoid snacking.
Who is casein protein suitable for? Like whey, it’s a dairy product, so be sure to check the label. If you must avoid dairy for any reason, casein protein powder should not be your choice.
When should you drink casein protein? Gregg says casein proteins that digest more slowly. “Try taking casein powder before bed or at other times when the goal is continuous nutrition rather than immediate muscle recovery or recovery,” she says.
Best Casein Protein Powder Recommendations:
Gregg’s #1 Pick: Gold Standard 100% Casein (Chocolate Peanut Butter)
Runner-up:
Fun facts: Did you know that MyFitnessPal has one of the largest food databases in the world, containing over 19 million foods? protein powder tracking Check out more information in the app!
3. Plant-based protein powder
How plant proteins are made: vegetable protein powder It can be made from soy, rice, hemp, and pea proteins.
Benefits of Plant Protein: “Most plant proteins are missing at least one of the nine essential amino acids, but they usually contain more. Fiber and Antioxidants “Better than whey-based proteins,” she says. “They also environmentally friendly and lactose-free.”
Who is plant protein suitable for? Plant-based protein powders do not contain animal products, so they may be more appealing to those who follow a vegan diet.
When to drink plant-based protein: Plant-based powders can be used to refuel after exercise or added to meals to boost protein content.
Best Plant Protein Powder Recommendations: Gregg’s #1 Pick:
Runner-up:
4. Egg-based protein powder
How egg-based proteins are made: Egg protein powder is made by dehydrating egg whites and refining them into powder.
Benefits of egg-based protein: Eggs are a great source of protein in whole form. Experts Agree Eggs are highly digestible and a source of essential amino acids. Eating eggs will keep you full and reduce your desire to snack later.
Who is egg-based protein suitable for? Egg-based proteins are great for people who don’t have an egg allergy but don’t want dairy proteins.
If you consume egg-based protein: Eggs are a classic breakfast food, so you can add egg-based protein to your morning smoothie.
Best egg-based protein powder recommendations:
Gregg’s #1 Pick: Eggs (unflavored)
Runner-up:
5. Transparent isolated protein powder
How clear makes whey protein: Clear whey protein is a more purified type of whey protein. It consists of additionally processed whey protein isolate and is thought to be lower in lactose and more water soluble.
Benefits of Clear Whey Protein: Because clear whey protein powder has a lighter texture than traditional protein powders, some online users describe it as less heavy. “This is a fairly new product,” says Gregg. “There is little research on its benefits compared to other protein powders.”
Who is Clear Whey Protein Suitable for? This powder will appeal to those who want a lighter version of a whey protein drink.
When to drink clear whey protein: If you drink it with water, it’s closer to a sports drink than a creamy shake, making it a light and refreshing drink after exercise.
Best Clear Whey Protein Powder Recommendations:
Gregg’s #1 Pick: My Protein Clear Whey Isolate
Runner-up:
Frequently Asked Questions
Is it important to track your protein intake?
Tracking protein along with carbohydrates and fats can be useful to keep your macronutrients well balanced, especially if you have a specific weight goal.
Track your macros for free using: MyFitnessPal app.
Can I use protein powder to meet all my protein needs?
Protein powders are an easy way to track your protein intake because the portion size information makes it clear how much protein you’re getting in each scoop.
“Make sure protein powder does not replace other sources of macronutrients,” says Gregg. “Powders are great, but they are a dietary supplement and not a replacement for a varied diet. Lean meats, beans, eggs and dairy products are also great sources of protein.”
How do you know how much protein you need per day?
General recommendations include: 10-35% of daily calories From protein. Use the MyFitnessPal macro calculator to get personalized recommendations.
